3 Moves For A Firmer Back
Get on the ball for a better rear view
By Denise Austin
There's nothing more frustrating than pulling on your favorite
jeans—only to see there's a bit of extra bulge above the waist. Sigh.
The good news is that you can help banish stubborn back fat—and firm
your butt while you're at it!—by adding these moves to your usual
workout.
Do two sets of 15 reps of each, three times a week. Bonus: A strong
back also helps prevent aches and improves posture, so you'll look
better in any outfit.
Back Extension
A: Lie with abdomen on ball (available at most
sporting goods stores), with upper body and neck parallel to floor.
Place hands behind head and rest feet wider than shoulder-width apart on
floor behind you.
B: Slowly raise upper body so that chest is several
inches higher than ball. Hold for 3 seconds. Return to starting position
and repeat.
Don't ...raise back higher than is comfortable
Tip: If you're struggling to keep the ball steady, do this move with feet against a wall.
Reverse Back Extension
A: Lie with pelvis on ball. Place hands beneath shoulders on floor in front of ball. Rest feet on floor behind you.
B: Slowly lift legs, keeping knees straight, until
ankles and back of head are in line. Hold for 3 seconds, then return to
starting position and repeat.
Don't...raise legs higher than head
Child's Pose With Twist
For a back stretch, kneel behind ball with palms on top of it. Sit
back onto heels and roll ball forward so head is between arms. Hold for
30 seconds. Roll ball and twist to right as shown above. Hold for 30
seconds, then repeat to left side just once.
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